Workout: dimanche, 02-11-14

Lane 4

Dimanche, 02-11-14

·            400 swim, choice

300 pull - each 50: 10 m sculling – 40 m pull

300 kick with fins, no board – each 50:

10 m under water – 40 m normal kick

·            12 X 50 on 1:15 as 3 rounds of: (DPS focus)

50 free

50 IM

50 stroke, no free

50 choice easy on 1:30

·            Quality aerobic set – 4 rounds of:

       1 X 50 kick fast on 1:10

1 X 50 swim fast on 50

1 X 50 easy on 1:00

1 X 100 swim fast on 1:30

1 X 50 easy on 1:30

·            Swim down: 4 X 50 w. 10 sec. rest

3000

Lane 3

Dimanche, 02-11-14

·            400 swim, choice

300 pull - each 50: 10 m sculling – 40 m pull

300 kick with fins, no board – each 50:

10 m under water – 40 m normal kick

·            12 X 50 on 1:15 as 3 rounds of: (DPS focus)

50 free

50 IM

50 stroke, no free

50 choice easy on 1:30

·            Quality aerobic set – 3 rounds of:

       1 X 50 kick fast on 1:15

1 X 50 swim fast on 1:00

1 X 50 easy on 1:15

1 X 100 swim fast on 2:00

1 X 50 easy on 1:30

·            Swim down: 6 X 50 w. 10 sec. rest

2800